The word 'critical" has three meanings which are dangerous, important, and disapproving. The purpose of this blog is to examine important or over-looked cultural, political, artistic, or historical issues of our time. Also, this blog is intended to be educational.

Monday, June 26, 2017

Tips to Reduce Your Daily Stress and Anxiety

There
are two major reasons that for several decadesmore Americans
become stressed, agitated and anxious which
in turn increases their daily physical stress, which itself in turn has
led to the ongoing decades-long epidemic in stress-related disorders and diseases.

The
first reason is societal. As inequality rises, so do our
fears about affording basic necessities or if we’re relatively well off, about losing
social standing and financial security for ourselves or our children.

The
second reason is more personal. Many more of us suffer from stress
dysregulation than we did 40 years ago. Mainly through excess
cortisol, a key stress hormone, this dysregulation makes the typical stress
response too easy to trigger and too hard to turn off. This leaves us feeling
highly agitated (even with no reason) and without effective ways to
self-regulate and get back to a calmer, more functional state.

In
recent years, though, we have gained a much better understanding of this stress
epidemic (which, it should be noted, is significantly different from clinical
anxiety disorders or related diagnoses that merit consultation with a
physician). We can use the knowledge learned to help protect ourselves from
many of its consequences. Here’s how.

Build Social Connections

Strong
social networks - especially if they
include some close confidants - help us
regain our emotional balance and rein in our anxiety. The psychological
benefits are well known, and social networks become even more important when ambient
stress increases sharply. But also, biologically, they release the “good
feeling” hormones serotonin and oxytocin, both of which counter cortisol. Social engagement
itself also promotes the functioning of the prefrontal cortex, the part of the brain we use for regulating
our emotions and making thoughtful decisions.

Become Mindful

We
can also protect ourselves from the stress epidemic by exercising conscious
mindfulness that allows us to focus on what is happening in the present moment,
rather than indulging in past anger or remorse, or fear of the future.
Practicing mindfulness on a regular basis improves the brain functions that
enhance our ability to avoid excessive stress responses. This doesn’t change the underlying
stress physiology, but it allows us to interrupt the stress cycle by
consciously controlling our reactions. This is not the same, though, as
ignoring what is happening by burying our heads in the sand. Taking some time
away from the relentless flow of societal stressors — now consistently present
due to 24/7 exposure to social media and online news — can help. But
disappearing from the scene altogether generates additional stress; people then
lack information and become concerned about what they should be doing.

Retake Control

A
perceived lack of control is among the most debilitating factors in terms of
stress biology - in the extreme, learned helplessness leaves us shattered. We
can look for opportunities to expand our sense of control, both at work and in
daily life, through asserting ourselves and through seeking beneficial
partnerships. There are limits, though: Perceiving that we have control where
the reality is the opposite is short-lived. But even planning to exercise more
control and taking initial steps to enact a plan can have beneficial effects.

Stay Physically Active

Physical
activity directly reduces excess cortisol - also known as the “fight or flight” hormone,
since its job is to make more energy available in stressful situations - by using that energy. This works to dispel
cortisol that may be lingering from problems at work or at home. It also
provides a host of direct benefits to many stress-related difficulties - obesity,
diabetes, metabolic disorders - but also in increased brain functioning that
supports self-regulation.

Avoid the Alcohol and
“Comfort Food” Traps

Certain
choices we make may reduce stress temporarily, but then have long-term negative
effects on health and well-being. “Comfort foods” with high calories and fat do
counteract cortisol, but at the risk of increasing
the chances of heart diseases and other disorders. In the same way, substances
like alcohol and other drugs can briefly alleviate the feelings of being
over-stressed and agitated, but at a risk of becoming a “go-to” solution that
can cause serious problems down the road.

Forget “Magic Bullets”

Being
aware of the major stressors that are propelling the existing stress epidemic
is a first step, but we all understand that no one thing solves everything
here. Making use of our social connections, practicing conscious mindfulness,
taking back control where we can and staying physically active are
evidence-based pathways for dealing with stress. There are no shortcuts, but
persistent efforts will pay off.